If you like fitness, you've probably heard the term HIIT, which stands for High-Iintensity Interval Tit is raining.
As the name suggests, these workouts are meant to be intense. There is a difference between high intensity training, interval training and high intensity interval training. What makes HIIT so unique is that it combines brief periods of total exertion with short rest intervals.
It's a hot workout right now that boasts a lot of benefits, including burning a lot of calories and blasting fat in as little as four minutes.
The pros of HIIT training understand:
- Higher calorie burn
- Increases endurance
- Increases metabolism
- Helps regulate insulin levels
- Shorter do exercisess
- Can be done with or without equipment
In terms of effort, HIIT routines usually require a "9 out of 10" effort. In a HIIT workout, tThe harder you work the more oxygen you havebody r needsand the more calories you will burn. It also increases the calories you burn after exercise, as your body is still working to increase oxygen supply and restore your body to normal levels. for an extended period after the end of training.
Since your activity levels should be at high exertion, rest intervals are an integral part of HIIT. Periods of activity are short, intense bursts that deplete the immediate source of ATP (your body system to store and transfer chemical energy), so during periods of rest your body works to metabolize more ATP. If you do HIIT correctly, you will feel short of breath while you rest.
Therefore, to burn a lot of calories in a short time? Great, right?
However, there are a few drawbacks to HIIT which should be taken into consideration before embarking on a new high intensity fitness regimen.
That's right - you can get good stuff too. Because HIIT is so intense and the goal is to reach near maximum effort, it should only be done a maximum of three times per week. Doing HIIT too frequently can prevent your body from fully recovering, which means you can't reach the level of intensity you should be reaching. Fatigue during a HIIT routine can also lead to poor form and technique, which increases the risk of injury.
This type of training is also not recommended for novice exercises as it is complicated and requires proper warm-up, form and cool-down. Novice exerciserS may not have the correct shape and base-level fitness necessary for high-intensity workouts, which puts them at increased risk of injury. HIIT is also not suitable for anyone with heart disease or other health problems that could be made worse by intense exertion (unless approved by a doctor).
HIIT, in general, has a greater potential for injury due to the fast pace and potentially complex movements. In the end, Ithis is many eas1st at shoot a muscle when you are carry outquick exercises with poor form. Because you put a lot of pressure on your body with HIIT, it can also cause overuse injuries and joint strain.. Again, rest is key both between sets and sessions.
It is convenient that HIIT can be practiced in a short period of time, but it is recommended that everyone do 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. If you only do short HIIT workouts, you probably won't achieve this goal. It is generally recommended that you include weak-at-medium cardio exercise and some resistance training throughout the week.
Job HIIT workouts in your fitness program can be a great way to achieve goals related to weight loss, toning and cardiovascular health - especially for those who are short on time - But this shouldn't be your only method of exercise. During the execution correctly, with consideration for your own bodyYes capacities, rest periods and correct form, HIIT can overfeed your activity levels.
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Want to know the confidentiels to getting a fit-as-hell body in record time ? We did too, so we went straight to research, personal trainers, exercise physiologists, and fitness instructors to round up the best workout tips to kick a fitness routine into high gear. Put a few of these moves, motivation, and prière into activation each week and you’re guaranteed to see faster results !
save your life-really ! Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers. The American Heart Association recommends exercising for 30-60 minutes on most days to reduce your risk of heart disease. ( Whoa. This push-up test might be able to predict whether you’ll have heart disease later in life. )
You’ll feel less stressed and happier. Exercise has been proven to improve your mood and decrease anxiety. Studies show that the fitter you are, the better you’ll be at handling the long-term effects of stress. One moderately intense 50-minute aerobic workout has been shown to significantly lower anxiety levels. And a study in the British Journal of Sports Medicine found that exercise may be more effective than drugs in treating mild to moderate depression.
It strengthens your bones. Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and course, is most beneficial for preserving bone mass.
Always warm up and cool down. This exercise tip will help you maintain your mobility and flexibility and prevent injury. Take 5-10 minutes to gradually raise your heart rate at the beginning of a workout and lower it afterward. Before strength training, do low-intensity cardio that recruits larger bourrinage groups like your legs, back, and core. Try this quick warm-up before every exercise sesh.
Take this jump-rope challenge. ' The best cardio workout is the jump-rope double-turn maneuver, ' says Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at AEROSPACE High Performance Center in New York City. ' It’s intense : You’ll burn about 26 calories per minute ! Do a basic jump for 5 minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it. ' ( Once you’ve mastered that, up the ante with our 30-minute jump rope workout. )
Don’t cruise through cardio. Increase intensity by doing intervals : After a warm-up, alternate 1-2 minutes of activity at a rate of perceived exertion, or RPE, of 7 or 8 with 2-4 minutes of lower-intensity periods ( RPE of 3-4 ). Repeat 4-6 times. Use our handy guide to help determine your RPE during any workout.
Tone up on the treadmill. ' Save time at the gym with this 10-minute cardio/sculpt session : Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a 60-second set each of shoulder presses, triceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. It’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing 4-minute sets, ' says Michael George, trainer and author of Body Express Makeover.
Make over your course routine. ' Unless you’re training for a marathon, skip long, slow, distance running-sprinting builds more bourrinage. Add a few 10- to 60-second accélérations to your run, slowing down just long enough to catch your breath between them, ' says Stephen Holt, ACE personal trainer. ( See : How to Use Running for Weight Loss )
Use the talk test. If you can’t speak a sentence or two with each breath, you’re pushing too hard ( unless you’re purposely doing high-intensity interval ).
Get a jump on weight loss. ' Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength - you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’s at least one foot high [like a j/fit Plyometric Jump Box, $71; amazon. com]. Starting from a standing place, explosively jump to the middle of the box, then jump back down. Repeat 20 times, ' says George. ( Related : Plyo Box Workout for Your Upper and Lower Body )
Watch the clock to lose weight. In a Journal of the American Medical Association study, women who racked up at least 200 cardio minutes a week for 18 months lost nearly 14 percent of their total body weight. Those who accumulated fewer than 150 minutes reduced their weight by less than 5 percent.
Power up your runs. ' Adding wall sits to the end of every run will strengthen your quads, hamstrings, and glutes, improving your speed and résistance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30-60 seconds; work up to doing 10 sets. Add a challenge by including heel raises : Lift your left heel, then the right, then lift both together twice, ' says Mindy Solkin, owner and head coach of The Running Center in New York City.
Lift like you mean it. If you can do the maximum number of suggested reps ( usually 10-12 ) without feeling fatigued, add pounds ( 10-15 percent at a time ). If you can’t complete the minimum number of suggested reps ( usually 8 ), reduce the weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable.
Try this all-in-one toner. ' A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt, ' says David Kirsch, se progager and author of The Ultimate New York Body Plan. ' Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg. '